TRX Split Squat

Setup

Face the anchor holding both handles, step one foot back into a staggered stance, most of the weight on the front leg.

Execution

1. 1Lower straight down by bending both knees, back knee tracking toward the floor
2. 2Keep the front knee stacked over the ankle, not driving past the toes excessively
3. 3Use the TRX for light balance assistance only
4. 4Drive through the front heel to return to the start

Key cues

• Torso stays upright and tall
• Front knee tracks in line with the toes
• Back knee drops straight down, not forward
• Even weight distribution front-to-back based on the target muscle emphasis

Common faults

• Leaning too far forward
• Front knee caving inward
• Overusing the straps to support bodyweight
• Stance too narrow, causing instability

Tweaks

• Progress to rear-foot-elevated (Bulgarian split squat) once stable
• Add a pulse at the bottom
• Hold dumbbells for added load once TRX assistance isn't needed

Muscles

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. This is the foundational split-stance step before adding rear-foot elevation in the strap for the full Bulgarian split squat.

Sources

• TRX Bulgarian Split Squat setup video (base split squat mechanics)
• TRX Leg Exercises — ACE Fitness (Suspended Split Squat progressions)

Attribution: TRX Training